A large salad with lettuce and other greens, tomatoes and raw vegetables, or ensure that both lunch and dinner include a large salad or a cooked green vegetable (and add mushrooms and onions to that vegetable most days).One serving of beans/legumes, preferably as a soup, with mushrooms and onions.At least three pieces of fresh fruit (particularly berries, pomegranate, cherries, plums, oranges).A handful of nuts and seeds.Large serving of green vegetables.Keep animal products to a minimum and avoid processed, cured or barbecued meats.